Six packs abs are the kind of clothing worn by a man whose tailor is broccoli, and who casts an all-disapproving frown upon shirts and other such encumbrances. I will encourage you, however, to put this down. Six pack abs are, by themselves, not a measure of good health. No, simply a measure of low body-fat is what they are, and there are as many ways a person can go about getting six pack abs as there are ways to approach a woman and not succeed—having tested them all myself, and succeeded. But there has only ever been one way I’ve gone about six pack abs—that is, the healthy way, the sane way, and the most long and wearisome way.
My way is unusual and it is difficult, but it works, and is safe. Admittedly, though, it is not my way at all—not entirely, no, because nothing is wholly original, is it? Observe, all that is original in a person is about the size of a head of a pin. Everything is borrowed, and the most original person in the world is simply the cleverest thief. But that is well, for all we need to know is already known, has always been known, and will forever be known. It is not the discovery of new knowledge that we need, but the recovery of knowledge lost.
The following are four advices, to be enjoyed at a moment’s leisure, to help you along your merry way to a leaner, harder midsection.
** Instead of carbs ==> coconut oil
The simplest, most straight-forward, and most commonsense approach for reducing body fat to the nearly irreducible minimum is to follow either a high fat/moderate protein/low carb diet or a moderate fat/high protein/low carb diet. Both, as my notes will show, with myself, as well with my subje—clients—is that nothing but a low-carb approach is sufficiently agonizing enough for hacking off body fat in chunks.
I say agonizing, but that is hyperbole. Going low-carb sucks. But once you get there, life is pleasant and luxurious. Going from sugar to fat-burner, I believe, deep down in my secret heart, is something everybody should do, and not for abs, but for health.
My trick for you, if you can call it by that name, is to use coconut oil throughout the adaptation phase, and far beyond. Coconut oil is rocket fuel, brimming with anti-oxidants and medium chain triglycerides for quick, clean energy. I recommend a large spoonful every 2 hours or so, by itself, or with a protein source.
Ah, yes, to drink chocolate Pu-Ehr tea, fresh in the morning, is a fine thing, but to have it with a little coconut oil is even finer.
** Instead of eating frequently ==> fast intermittently
Simply, I recommend skipping breakfast.
Fasting increases natural growth, lipolysis (fat burning), and the growth of new brain cells. As well, it gives the pancreas and digestive system a wholesome and deserved rest, improves insulin sensitivity and too assimilative efficiency. In brief, one will process, assimilate, and eliminate food better by fasting.
[Good friend, I have two programs a program on Intermittent which might suit you according to your fashion and tastes, and swifly propel you to your goals. CLICK HERE to learn more.]
** Instead of “cardio” ==> 300 Swings a Day
Long-slow cardio, it must be obvious, sucks. It sucks to do, and it sucks for results. The only exception here, is a brisk walk, and you should take one of those everyday. But jogging on the treadmill is incurably intolerable, and about as much fun as a spell in the stocks.
So, if you want to lose fat, eat more broccoli and swing a kettlebell.
300 swings a day is the goldilocks number—not too much, not too little, just right.
It is best done in chunks. Break it down into sets of 20, 30, or even 50, and work them intermittently throughout the day. Think of these as metabolic booster shots to build strength, power, and appetite.
[CLICK HERE to learn more about the 300 Swings a Day, 30-Day Kettlebell Challenge)
** Instead of Crunches ==> Hanging leg raises
To beef up the abs, as it stands with any other muscle group, one must present them with a cumbrous overload; a movement challenging or heavy enough for five reps.
Hanging leg raises, windshield wipers, ab-wheel rollouts, tension planks, dragon-flags—these are the movements you want to do. Crunches, if you do choose to do them, should come last or not at all. I am not against crunches because I think they are dangerous—that’s silly. Merely when it comes to getting the job done they about as effective as a bureaucrat; and most of the progress a person makes with them is either sideways or backwards. Instead, one should focus his efforts towards nurturing what bears the most fruit, and getting his abs strong instead.
Heavy lifting, metabolic conditioning, and brisk walking, I’ve covered those before, many times, and I’m sorry there is not enough room in this post to cover them again here.
But if I were to place an order of importance, for getting and keeping abs, as it stands, it would be this:
1. Nutrition: Low-Carb, High Fat, Moderate Protein OR Low-Carb, Moderate Fat, High Protein
2. Training: Metabolic Conditioning–1-3x per week; Strength Training–4-6x per week; Brisk Walking–AMAP
3. Heavy and Direct Ab Work: Hanging Leg Raises, Windshield Wipers, Ab-Wheel, etc, etc
4. 300 Swings a Day (For many, this has been that one little tweak they needed to nudge off that last little smidgeon of body fat)
5. Intermittent Fasting (Powerful–extremely, yes–but of trifling significance until a person gets the WHOLE of his nutrition in order. Once a person is eating clean, fasting will then work to boost the positive effects of EVERYTHING).
If you have questions, I may have answers. Drop them in the comments.